32

Eggs, by their nature, have a substantial amount of good protein in them, 6 grams in a large egg, along with the cholesterol and calories needed to sustain exercise. In the 1890s, it was believed that cooking the egg removed some of the nutritional values and this tradition was carried on through the worlds of bodybuilding and boxing as word-of-mouth "truth"....


24

45 minutes is fine. 2 hours, also fine. The whole "you need to do it RIGHT AFTER YOUR WORKOUT" is a misinterpretation of actual science, propagated by protein shake producers, because a protein shake is much more convenient than a chicken dinner in the locker room. They call it the "anabolic window". Source.


16

You can gain muscle while losing weight, but really only in specific circumstances, which you most likely don't fall into. You need to be fairly obese to start with, and eating the correct nutrients to support the lifting that you are doing. However, you are most likely not in that category, since you have been training regularly already. If you are in a ...


13

Most people have misconceptions what 'tone', what it is, and how to achieve it. Being toned is a combination of two things - having muscle mass, and having a low enough amount of body fat to show the definition between the aforementioned muscles. A six pack is simply satisfying these conditions in a specific area - the stomach. Lifting If you're 6'1 152, ...


13

Unless you're running in extreme heat conditions, for 30 minutes to an hour you really don't need any on course hydration. Drink some water beforehand, and afterwards to replenish sweat loss, and you should be fine. I've run up to 2 hours without on course hydration in moderate conditions. There is some evidence that even 2% dehydration can start to cause ...


13

Don't worry about it. My gym has had an InBody scanner for a few years now, so I've had a bit of experience with them. Assuming it's the same model as the one I'm used to, it uses bio-electrical impedance to measure your fat / muscle percentages. The problem with these is that, although you believe you're keeping all other variables the same, it's just not ...


12

Define waste. You may or may not gain weight, but there are other considerations at play. Excessive caloric intake will probably cause you to gain weight, plus there are other metabolic considerations from the reduction in exercise that may have an affect as well. When you have an excessive amount of protein intake, then you start placing a larger burden ...


11

You want to look muscled without being big. The good news is, it's hard to get too many muscles. The solution is to lift a little and get your body fat down. "Toned" The word "toned" means different things to different people. It's not a technical term, like "strong" or "powerful" or even "big". Most people use "toned" to communicate their desire to look ...


11

Your mother is in a seriously dangerous place, and this really is in the realm of nutrition and medicine more than physical fitness (as far as priorities go). Her endocrine, cardiovascular, muscular, and skeletal systems have to be off-the-charts bad. There's a good movie that came out recently called Fed Up: it lays out a lot of the more horrible aspects ...


9

Alcohol has many detrimental effects in the body, and you cannot replace carbs with it. Lowers Growth Hormone and Testosterone Inhibits recovery Causes dehydration Lowers muscle glycogen Decreases aerobic capacity It is caloric, but non-nutrient Alcohol has a catabolic effect on protein synthesis; the result is lower muscle mass/smaller gains, but it also ...


9

When you relax, all the fat is falling down to your lower belly, and stretching the skin out and away from abdominal muscles. When you flex, the fat gets spread out over a larger surface area, showing the outline of what lies underneath. This situation is true for a lot of people. If you want your abs to show while relaxing, you need to lose some of that ...


9

Your question is very general, and will therefore only attract general answers, so this will be that. Fixing posture While you don't mention this yourself, C.Lange makes a good point about posture in the comments. To elaborate, it's clear from your second picture (shoulders from the side), that your shoulders are slumped forward and your neck has a sort of ...


8

The biggest thing I see going on here is your diet is very unbalanced. That is going to cause health problems if you don't make changes, soon. One of the basics of nutrition is that your body has essential nutrients that it must consume from food and cannot make itself. Unfortunately, carbohydrates don't qualify as essential. There are 9 essential amino ...


8

This is not really going to be a definitive answer, as you can find studies that support almost any position, so what I'm looking at for this is the trend of the studies that I've reviewed. Overall, I am finding that there are more studies that show soy protein does not have a detrimental effect on free testosterone, especially when connected to a ...


7

There are some things you could do to look taller. Most important is your posture. Especially with sitting work and/or worries, it's too easy to become slightly slumped instead of standing up your full length. When standing, try imagining as if you're hanging from a hook on the top of your head. Put your shoulders up by starting a circle with your ...


7

First my opinion about protein shakes is well resumed here: http://stronglifts.com/milk-post-workout-build-muscle-gains/ http://www.science20.com/news/study_says_milk_is_as_good_as_protein_drinks_for_workouts I think heavy protein shakes directly before workout are not advisable, because you body needs to digest. If you necessarily want to take them, drink ...


7

Enemy is a strong word, and carbohydrates can be a great fuel source for athletes and those engaged in any training program. However, as the saying goes, Too much of a good thing... When you take a bite of something that contains carbohydrates, the carbs will eventually convert to blood glucose (blood sugar). A high level of blood sugar can be toxic, so the ...


7

Managing fatigue can be challenging at times, but the following three items may be contributing factors: Insufficient Carbs. Carbohydrates are part of the fuel needed to replenish and repair muscle. This is with the assumption that your protein and fat intake is high enough. Insufficient Calories. You might not be eating enough calories to fuel muscle ...


7

The ideal scenario is to test your breakfast during training, as the last thing you need is to eat something that upsets your stomach. I'm not a triathlete, but have run several marathons. For me porridge with honey worked well, with a banana nearer the start time. Personally I wouldn't have the fruit salad, but everyone is different. If you have ...


7

We evolved to find calorie-dense foods very tasty, and we don't have taste-receptors for micro-nutrients When humans (and most of their predecessors) did most of our evolving, low-calorie plants were plentiful. Sweet fruit wasn't usually around all year. Meat could be hunted, but it required plenty of energy and effort, and was usually quite lean. (Much ...


7

This is very much an individual question, as everyone has different requirements and reacts in different ways to fluid and food intake when running. It's just very much trial and error to find what works for you. However, what you can do is start tracking your runs, time of day, how you feel, what you ate, things like that. Over time, you will get data such ...


7

First let's look at what your acquaintance actually does to the diet itself. Suppose that his normal TDEE is 2500 kcal. That means, at his regular activity level given his job and physique, training not considered, he'd need about 2500 kcal per day to supply his body with the energy it needs. Eating that, there would be neither weight gain from excess ...


7

There are already some answers that address this, basically tissue is being torn down and needs to be repaired. But it goes further: there are simply a pile of benefits to upping protein (2012 study): Protein seems to play an important role in the emergence of [feeling full]. Long-term ingestion of a high-protein diet not only decreases food intake ...


6

Honestly, unless my breakfast has some form of protein in ample supply, the breakfast is useless to me. You will do better with a sausage, egg, and cheese sandwich on an English muffin than a bowl of cereal. The cereal is quick energy, and is easily burned up. Protein just sticks with you, and takes longer to process. Another important point, is that you ...


6

At an age of 24 your physical growth is more or less settled by now, so "no" there are no easy ways of getting taller, I'm afraid. I have heard of stories where people get operated on their bones to get them to break and heal, break and heal... gaining maybe half a centimeter each time. I don't know the truth of it, but I can only imagine that it's not ...


6

Scientific evidence seems to suggest that nutrition timing is NOT as important as most think. Most of the "common knowledge" surrounding this is based on statistics that show correlations. With plenty of ulterior causations to choose from (e.g. those snacking at night are more likely to get fat because they are eating more food overall), there is no point ...


6

According to the Nutrition and Bodyweight section in chapter 8, you should stay on the recommended nutrition program (admittedly a bit vague; I wish he had devoted more book space to this topic) for at least 3-4 months. The fat guys should be approaching 20% by now as well, since their diet has been about the same since the beginning; but their ...


6

More and more studies are coming up showing that your protein/carb/fat ratio and total calories are really the only thing that separates that shredded look from the flabby. That does not negate the need for intelligent self experimentation to find what works for you and your body. Many anabolic diets work by manipulating the easiest hormone to manipulate: ...


6

Make an appointment with your doctor. You have some health issues that you need to address with your doctor so that you can create a healthy weight loss plan. Your doctor will also monitor your progress and health improvements which will help keep you motivated along the way. Get knowledgable help - The fastest and surest way for you to make a dramatic ...


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